Introducing Mjölnir, the CrossFit Wilmington test of strength and endurance.
Mjölnir designed to rate strength, technique and work capacity of a well rounded, functional athlete and provide a full baseline to refer and track your progress and performance. It will help identify your weaknesses and highlight your strengths. It is to be completed in two sessions with approximately 23 hours between sessions.
3 rounds of…
3 Clean High Pulls (115-135-males / 65-85- females)
1 Hang Clean
2 Push Press
Power Clean – 1 rep max (15 minute time limit)
Back Squat – 3 rep max (15 minute time limit)
Muscle Up – Max reps in 1 minute
Rest 5 minutes
10 minute AMRAP (as many ROUNDS completed as possible) “One Bar of Death”
10 Deadlift (135/85)
10 Push Press
4 rounds of…
6 Push Ups
6 Dead hang Chin Ups
Bench Press – 3 rep max (15 minute time limit)
Rest 4 minutes
AMRAP in 5 minutes – Rope Climb (no feet – 15ft)
Rest / Warm up for run 10 minutes
Run 1 mile with sledge hammer (10/8)
When the rest periods are posted, adhere to them strictly. When there are no rest periods (b/tw clean and squat), move diligently between exercises.
Power clean is pulled from the ground and received above parallel. Stand and show stability for 2 seconds.
Back squat – Depth is below parallel, i.e., the hips will reach depth below the knee. At the top the athlete will stand and show stability for 2 seconds. This is a high bar, athletic stance back squat. No power / sumo stance or low bar. The athlete may have assistance removing and recovering the bar from the rack. Any assistance from the spotter in continuing the movement of the rep will render that rep not valid.
Muscle ups – The athlete must be at complete extension at the bottom of the hang and at the top of the dip. False grip or not is permitted. If the athlete’s feet or knees pass above the rings, we do not care. Get the work done.
“One Bar” – As many ROUNDS of possible… not reps. The athlete’s score is tallied by how many ROUNDS he/she completes. Any extra reps are not considered in scoring. The deadlift begins on the ground and ends on the ground., like a deadlift… a rep not returned to the ground in a controlled manner will not count. The push press must be locked out and truly overhead. Overhead is when the heels, hips, shoulders and hands form a straight line parallel to the ground (biceps, ears, “pushing head thru” and other BS means of measure not relevant).
Bench Press – From stable and locked out, the barbell is lowered until it makes contact with the chest and pressed back up to locked out. Any grip, wide to narrow is acceptable. At least the toes must be on and remain in contact with the floor (plates or blocks may be used to raise the ground surface for shorter athletes) and the buttocks must remain in contact with the bench throughout each rep. The athlete may have assistance removing and recovering the bar from the rack. Any assistance from the spotter in continuing the movement of the rep will render that rep not valid.
Rope Climbs – The rope climb must be completed on FAST ropes… our green ones (sorry, the hemp ropes make it too easy). The athlete begins this movement standing, feet flat on the ground and grabs the ropes within his/her natural reach. The athlete must return his/herself to the ground in a controlled and hand under hand manner. Kipping is acceptable. No jumping. The athletes’ feet may not be used to aid the climb, descent, or rest. DO NOT DROP from the rope. Failure to meet the above criteria results in that effort not counting.
1 mile Hammer Run – Run one mile while carrying a 10lbs or 8lbs sledge hammer. The athlete can carry the hammer with his/her hands only. He/she may not set the hammer down on the ground or anywhere else during the run.
Back Squat / Power Clean – Each pound is a point
Muscle Up – Each rep = 10 points
“One Bar” AMRAP = 1 rep = 1 point
Rope Climb – 1 reps = 20 points
The run is scored…
5 minutes or less = 100 pts
5:30-6:00 min = 90 pts
6 – 6:30 = 80 pts
and so on.
Add up your points for a total.
If an athlete cannot complete an exercise as described in standards they will receive no points for that event. However, they should scale to a relevant substitute and complete as many reps as they can in the given time.
This is not an easy test. Some of the exercises will be difficult for beginners to complete even 1 repetition. This test is designed to track you progress and identify areas an athlete needs to improve. There are two types of people that will take this test… one will be discouraged by their results. The other will be compelled to train harder and improve their score at the next test date.
1635 – God
1260 – Ragnar
825 – In Training
Less than 825- In Prep
1300 – Goddess
960 – Sheildmaiden
535 – In Training
Less than 535 – In Prep
For an official score, an athlete must complete this test at CrossFit Wilmington and be judged by a CrossFit Wilmington instructor.